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Wed 5th Mar 2025 at 6:16pm by Sir Noel Plum

Run > General
  • Time
    54:01
  • Miles
    4.35
  • Min/mi
    12:25
  • WAVA
    39.18
  • Stride(cm)
    80
  • Cals
    436
  • Watts
    225
  • Cadence
    162
  • BPM
    114
  • %MHR
    61.4
  • B/mi
    1411
  • Asc(m)
    23
  • Surface
    Road

Notes & Comments

1) 1km - 5:49(5:49/km) 118/136bpm [686b/km] 60cal 239/323W
2) 1km - 5:42(5:42/km) 125/131bpm [712b/km] 60cal 248/340W
3) 1km - 6:13(6:13/km) 129/138bpm [801b/km] 65cal 224/330W
4) 1km - 5:42(5:42/km) 127/135bpm [724b/km] 58cal 237/301W
5) 1km - 8:27(8:27/km) 119/133bpm [1005b/km] 63cal 151/316W
6) 1km - 6:28(6:28/km) 124/132bpm [802b/km] 60cal 214/287W
7) 1km - 15:38(15:38/km) 90/126bpm [1407b/km] 70cal 83/297W
8) 0.01km - 3(7:35/km) 116/116bpm [879b/km] 230/230W
5:49 5:42 6:13 5:42 8:27 6:28 15:38 3

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 1:25 1:25 11:24 102 69-118 1162 174 146-182 275 20-323 5/0
0.25 2:31 1:06 8:47 119 113-121 1046 173 158-180 266 215-286 1/3
0.38 3:34 1:02 8:19 120 117-122 998 172 168-176 254 239-267 2/2
0.50 4:41 1:07 8:54 121 120-122 1077 173 168-176 245 143-281 2/0
0.63 5:51 1:11 9:25 131 121-136 1234 174 168-178 271 153-299 1/1
0.75 7:05 1:14 9:49 129 128-131 1267 165 112-176 253 88-286 0/3
0.88 8:13 1:08 9:08 123 119-128 1123 168 154-176 237 190-282 1/3
1.00 9:17 1:04 8:31 119 118-120 1014 171 164-176 255 244-265 2/1
1.13 10:32 1:15 9:57 123 119-130 1223 159 122-178 216 94-334 2/4
1.25 11:41 1:09 9:12 128 126-130 1177 173 154-176 289 269-340 1/0
1.38 12:57 1:16 10:11 123 120-130 1252 157 116-178 219 74-304 3/1
1.50 14:03 1:06 8:46 125 122-128 1096 172 166-176 257 229-293 0/2
1.63 15:16 1:13 9:44 128 127-131 1246 171 120-176 249 106-264 2/2
1.75 16:27 1:11 9:29 133 126-137 1261 160 114-180 215 76-324 1/2
1.88 17:49 1:22 10:57 136 133-138 1490 158 116-240 220 81-330 1/2
2.00 18:50 1:01 8:09 127 121-133 1034 173 170-176 260 232-299 3/1
2.13 19:54 1:04 8:29 130 127-133 1103 173 166-176 270 247-290 0/2
2.25 21:07 1:13 9:46 130 120-135 1269 160 122-180 224 77-301 4/1
2.38 22:08 1:01 8:08 125 120-128 1017 174 170-176 272 252-281 1/2
2.50 23:33 1:25 11:17 125 122-129 1410 155 124-246 190 101-295 0/5
2.63 24:33 1:00 8:01 128 125-130 1026 175 172-178 270 250-288 2/1
2.75 26:09 1:36 12:47 127 121-133 1623 152 106-178 211 69-316 2/2
2.88 29:40 3:32 28:14 112 105-125 3162 121 102-168 104 49-277 3/0
3.00 30:55 1:14 9:56 115 106-122 1142 155 110-174 197 53-285 3/0
3.13 32:02 1:07 8:59 124 121-126 1114 173 166-178 257 244-275 1/2
3.25 33:14 1:11 9:30 126 123-127 1197 172 128-240 244 158-287 1/0
3.38 34:20 1:07 8:55 120 119-121 1069 174 172-176 251 238-270 2/1
3.50 35:59 1:38 13:08 124 119-132 1628 142 86-180 168 47-262 0/1
3.63 37:08 1:09 9:13 123 119-125 1134 173 168-176 237 167-285 1/0
3.75 38:47 1:39 13:10 124 115-126 1633 144 82-174 170 61-252 1/1
3.88 49:48 11:01 1:28:12 85 65-114 7496 123 94-198 92 16-242 1/0
4.00 50:55 1:07 8:53 85 78-94 755 174 168-180 252 237-297 0/2
4.13 52:02 1:07 8:58 102 94-104 915 175 172-180 249 235-266 1/2
4.25 53:04 1:02 8:14 107 103-111 881 178 174-190 270 238-290 2/0
4.35 54:01 57 9:20 114 112-116 1065 173 170-182 253 229-275 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    114 avge / 138 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 63.5 173 3.8 34:19 8:56
    Walk 17.6 119 0.5 9:31 18:44
    Still 18.9 - - 10:11 -

  • Power Distribution

    225W (340 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:17 40.92% More
    800m 4:17 8:36 46.47% More
    1km 5:31 8:52 47.47% More
    Mile 9:02 9:02 49.89% More
    5k 31:36 10:10 47.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:22 11:22 39.63
    5km 37:49 12:10 39.57
    5M 1:02:37 12:31 38.98
    10km 1:18:50 12:41 38.67
    10M 2:10:32 13:03 38.35
    Half 2:53:48 13:16 38.02
    20M 4:32:09 13:36 37.98
    Mara 6:02:21 13:50 38.15

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